mangala express, on-out there, by -the unseen guest

elepahnt (dub mix), on-here we are , by- spiral systems and lottie child

open me slowly, on- driftwood, by- rena jones

angelica, on- best of lamb, by lamb

engangered species, on- endangered species remix, by-nickodemus

afterglow (feat. soundmouse), on-fallen light, by- Phaeleh

loosing you, on-fallen light, by- Phaeleh

nectar (feat. kendra foster), on-triggers, by- sub swara

slowly, on-rom the roots to the shoots, by-max sedgley

mandala, on-blood like lemonade, by-morecheeba

lament, on-fallen light, by- Phaeleh

track 12, on- frequencies, by-daniel masson

lotus heart, on-yoga motion: white swan yoga masters volume 4, by- desert dwellers

naked, on-rise, by- anoushka shankar

on sacred ground (fourth or heart chakra) , on-yoga on sacred ground, by- chinmaya dunster

atmastakam, on-sacred chants of shiva, by- singers of the art of living group

happy flowing!!

first class checklist:

pre practice guidelines:

what do i need:

what are the types of yoga:

-Set aside a specific time every day it helps to create routine it makes it easier to maintain

-Don’t worry about how long it is. It could be 5 minutes of breathing or just a foreword fold

-Don’t judge yourself. It’s not about doing all the hard poses just follow your breath and notice what your body is asking for.

-Make time to meditate even a few minutes makes a world of difference

Basic Daily practice 15 min ish

You can do all or only part of this practice depending on how much time you have

Warm up:

-Start seated take 3 deep breaths in through nose out through mouth

-Lift your right arm up place your left arm out to the side and stretch up and over to the left -Hold for 3 breaths then second side

-Come on to your hands and knees in table top

Exhale: round through your spine, drop your head and draw the belly up.

Inhale: gaze towards the ceiling, drop your belly down, roll the shoulder blades back

3 rounds

Heat up:

stand at the top of your mat

Exhale: tadasana (mountain pose)

Inhale; lift Arms up to a gentle back bend

Exhale uttanasana (Foreword fold )

Step back to chaturanga Lower down

Inhale; Come up to bhujangasana (cobra) or urdhva mukha svanasana (up dog)

Exhale; Push back to adho mukha svanasana (down dog)

Inhale; Lift right leg up step between hands and lift your arms for virabhadrasana 1 (warrior one) back foot is flat at 45 angle

Exhale; Lower hands down step back to chaturanga lower down

Inhale; Come up to bhujangasana (cobra) or urdhva mukha svanasana (up dog)

Exhale; Push back to adho mukha svanasana (down dog)

Inhale; Lift left leg up step between hands and lift your arms for virabhadrasana 1 (warrior one) back foot is flat at 45 angle

Exhale: Lower hands down step back to chaturanga lower down

Inhale; Come up to bhujangasana (cobra) or urdhva mukha svanasana (up dog)

Exhale; Push back to adho mukha svanasana (down dog)

Step or hop up to the top of your mat uttanasana (foreword fold)

Inhale: stand up and lift arms gentle back bend

Exhale: Hands back to chest for tadasana (mountain pose)

Repeat for 3 rounds

CORE:

start seated

-first navasana (boat pose)  keep your knees bent hold on behind the thighs if you need to. pulse the knees in to the chest for 5 counts (using the core to initiate the movement not the legs) twist to the right pulse the knees in for 5 counts, back to center 5 counts, over to the left 5 counts

-relax on to the floor knees above the hips shins parallel to the mat. hands behind your head bicycle. inhale twist to the right back to center exhale and pulse up with the knees together twist to the left  inhale . 10 rounds!

Open up:

- reclined twist. relax on the floor arms in a t . drop your knees to the left and head to the right. 5 breaths then second side. 5 breaths

-bridge pose . feet by your hips , arms by your sides press in to the floor lift up through the thighs and upper back, keep the low back long. 5 breaths

-then lengthen the legs out and Fold foreword over your legs and grab on to your elbows releasing the hamstrings 5 breaths

-pigeon pose or figure 4 stretch . hold for 5 breaths then second side

Relax:

Lay flat on your back for shavasana (final resting pose) feet hip width apart arms away from your sides. Allow your self to release completely. Stay as long as you need to

Other resources:

- Athleta’s chi blog has lots of great articles  and practice sessions

-I have a great post on different resources if your just beginning Hannahfrancoyoga.com

-Yoga Journal’s free you tube page features home practice videos

-Yoga Glow offers unlimited access to streaming yoga classes for a nominal fee

FREE YOUR HIPS. The hips are a key physical aspect of this pose. They are a key emotional one as well. We hold a lot of tension in our hips! See what happens if you approach these openers with a sense of surrender. Even if you don’t get to Natarajasana, you can embrace the attitude in this asana.

OPEN YOUR HEART. Sometimes this can be the most fearful asana to work on. The heart is something we are often afraid to expose. Move slowly through these openers, giving yourself the support you need. Allow the dance of your heart to happen with ease, not force.

BREATHE IN BALANCE. As you drop into these, don’t worry about the full expression. Dive deep into the steadiness of the mind. The body will follow. It’s not about staying in the pose, it’s how you react to falling out of it. Can you let those judgments go?

FIND YOUR FOCUS. This is not one of those asanas where you can plan your dinner menu while you are doing it. It takes a great deal of focus, so allow yourself to be present with every sensation, every movement. If thoughts arise, just let them float away.

WARM UP: BACK

Two things you need to know about back bends: 
1. Lengthen your tailbone down – it will keep your low back long.
2. Keep your shoulder blades on your back and away from your ears.

Bhujangasana (Cobra). Start by laying on your stomach. Place your hands under your shoulders with your elbows behind you. Press into your palms to lift your chest off the floor. What’s important to remember here is to keep the shoulders moving down your back NOT up towards your ears. Try to focus on drawing your elbows together behind you. If that feels easy, you can advance to Urdhva Mukha Svanasana.

Urdhva Mukha Svanasana (Upward-Facing Dog). Press your hands firmly into the floor and straighten your arms. For this pose, only your hands and the tops of your feet touch the floor. Again, roll your shoulders down the back and engage your legs. Your quads should be awake! Try tucking your tailbone down to lengthen the lower back. Hold for 5 breaths.

Salabhasana (Locust Pose). Again, laying on your stomach, lift your head and shoulders up off the floor and lift your arms up along your sides. Keep your neck long, your gaze slightly forward and down. If you feel that you can keep your shoulders on your back, then lift your feet and legs off as well. ENGAGE your core. Even as you are here, press the pelvis into the floor, keeping the low back long. Hold for 5 breaths.

Dhanurasana (Bow Pose). Draw your feet into your hips and reach back with your hands to grab the outside edge of your ankles. Kick your feet into your hands to lift your torso off the floor. Again, TAILBONE DOWN! Keep lengthening that low back and keep your shoulder blades on your back. Your gaze is forward, not up.Hold for 5 breaths.

Urdhva Dhanurasana (Upward Bow or Wheel Pose). Turn over onto your back. Plant your feet by your hips (hip distance apart), with your knees up. Plant your hands by your shoulders, fingertips pointing in towards you. Press into the hands and lift up onto your head. Use this moment to make sure your knees and elbows are not flying out to the sides. Lengthen your tailbone, and begin to straighten your arms and legs, lifting your head up off the floor. Keep drawing the shoulders onto your back. Hold for 5 breaths.

For more on back bending check out Embrace Ustrasana (Camel Pose).

WARM UP: HIPS

Anjaneyasana (Low Lunge). If you’re not sure how long your lunge should be, a good measurement of distance is your down dog. Start with the right leg forward, with your front knee and ankle aligned on top of each other.  Drop the left knee down onto the floor – you should feel a lengthening in the left hip flexor. Back toes are down. Again… drop the tailbone down. Arms can be lifted towards the sky or placed on the right knee for support. Hold for 5 breaths, then do the other side. If that feels good, try a high lunge.

High Lunge. All the alignment points remain the same as Anjaneyasana, just lift your back knee off the floor. This variation will help you strengthen the core as well. Hold for 5 breaths, then do the other side.

Eka Pada Rajakapotasana (One-Legged King Pigeon Pose). From your high lunge place your hands on the earth on either side of your foot and start to lower yourself down. Bring your left knee forward and your foot to the right hand or hip crease. Your right leg is down behind you. Your left foot can be parallel to the top of the mat or close to your hips. If your hips are floating, you can place a blanket or block under your left hip. Your hands are under your shoulders. For more spice, tuck your right toes under and lift your back knee up off the floor for 3 breaths. Then lower it back down. Keep tucking your tailbone down.

If this is challenging, you can lay on your back with your right foot planted, knee up, and cross your left foot over your right thigh – left knee out towards the left. Your foot must stay flexed. Take your hands around the right thigh on either side, and draw it down towards you. Hold for 5-10 breaths, and then do the other side.

Eka Pada Rajakapotasana II (One-Legged King Pigeon Pose II). To move into the advanced version, place your left hand on your left knee and reach back for the top of the right foot. You can kick into the hand to begin opening the hip, then start to draw the foot towards you bringing the foot into the crook of the elbow, sinking into the hips. Can you guess? Yes, drop the tailbone down. If you can, reach back with the left hand and grasp the right hand opening your chest towards the front of your mat. Hold for 5 breaths, then do the other side.

STRENGTHEN: LEGS

Vrksasana (Tree Pose). Start by standing, with your feet hip width apart. Root down into your left foot.

Level 1: Bring your right foot to your left ankle, with your knee out to the side.

Level 2: Bring your foot to your calf.

Level 3: Bring your foot to your inner thigh.

Bring your hands to your heart in prayer. Drop the tail bone down and feel the bowl of the belly engage. Find your focal point – preferably something not moving. Hold for 5-10 breaths, then do the other side.

Virabhadrasana III (Warrior III Pose).  Standing with your feet parallel, balance on your left foot and lean forward. Take the right foot off of the earth. If needed, use a block in front of you for support. Try to keep your hips parallel to the earth. If you can, balance without the block. Your arms can be along your sides, out to the side, or in front of you. Hold for 5-10 breaths, then do the other side. For more Warrior instruction, see The 5 Warrior Warm-Up.

NATARAJASANA (DANCER POSE)

Natarajasana (Dancer or Lord of the Dance Pose). We have arrived! Standing with your feet parallel and your left foot rooting down, lift the right leg up, bending the knee, and reach for the outside of the foot with the right hand. Kick into your hand to lift the leg and open in the torso. As you kick deeper, you can start to lean forward. This is where it is key to keep dropping that tailbone down to release the low back.  Keep your hips parallel. To go deeper, you can loop a strap around your right foot, lifting with that. If you want to go even deeper, take both hands to the strap, elbows towards the sky, and walk your hands down the strap. If you can reach your foot, release the strap, holding onto the top of the foot with one or both hands. Hold for 5-10 breaths, then do the other side.

The variation in the photo has a bind as well.

RESTORE

Adho Mukha Svanasana (Downward-Facing Dog).  We’ve just come out of a very deep back bend, so its time to unwind gently. Step back, take your feet wider than your mat, hands shoulder width apart, and let your spine unwind!

you can also check this post and others out on ATHLETA!

One is STRESS. Oh yea, we all know it. That project that is due — NOW — and you’re still scrambling to finish. Or maybe that coworker (and I know you love her, deep down) is having a hard time not taking her bad mood out on you. Or perhaps the printer broke right before your meeting. And then there’s EXHAUSTION. It might be from eating that huge pizza. Or from working late on that project that just never seems to get done. Or maybe just looking at a computer screen for too long.

Great, so you know this, but how do you deal with it when you’re so busy-busy-busy? With yoga!

In general, the most effective asanas for exhaustion are inversions and twists. For stress, try pranayama,  meditation, and balance poses. And the best cure for all work troubles is humor, so let’s have some fun with these common work scenarios and get out from behind our desks!

Waiting for your snack? Work on balance with Utthita Hasta Padangustasana (Extended Hand to Big Toe Pose) or try Eka Pada Koundiyanasana I (Pose Dedicated to the Sage Koundinya I).

Next time you’re at the printer cursing “OH MY SHIVA” try Parsva Bakasana (Side Crane Pose). Maybe it will unravel the paper jam along with your temper. At least you (and anyone who walks by) will have a good laugh.

Want to get a better look at the person talking behind you? Practice Ardha Matsyendrasana (Half Lord of the Fishes Pose).

Before your next presentation, or perhaps when you’re having a challenging conversation, take time out to breathe and meditate…

While waiting in line for the ladies room, Nadi Shodhana Pranayama (Alternate Nostril Breathing). (Hint: It also helps minimize funky smells.)

Next time someone forgets to refill the coffee pot… meditate!!

I can see you now — it’s afternoon and you’re practically doing a face plant on your keyboard. What time is it?

Inversion time! Grab a buddy and take a break for Adho Mukha Vrksasana (Handstand) or Salamba Sirsasana (Headstand).

So now you’re re-energized for an afternoon of meetings and presentations. Before you head into the frenzy, try some of these balances to re-center…

Who needs a chair for meetings when you have Utkatasana (Chair Pose)?

Practice Vrksasana (Tree Pose) while you prepare a healthy snack and wash the dishes.

Need to reach across the table for that handout or to dial into a conference call? Extend your reach withVirabhadrasana III (Warrior 3 ).

Share with us! How do you align and find peace in whatever you do? How do you maintain it?

check out their amazing new student specials!!!

Regardless if you make it up or not, it’s how you approach these balance poses that brings about a shift in perspective. Heart above the head – literally. With that in mind, let’s embrace a challenging arm balance, including an advanced variation shown by one of the amazing athletes featured in our catalog.

STRENGTHEN YOUR CORE. There is no question – you have to do core work to go upside down. If your belly is sleeping, you will fall right over. So how do we tackle this problem of core work? My favorite new technique is laughing – seriously, it makes it easier! What can you do to make it fun? Put your favorite song on and go for it! The other key piece is that it doesn’t need to fit in any kind of format. You can do core work while watching a movie or while waiting for the water to boil for your tea. WHATEVER.

ALIGN YOUR SHOULDERS.  A big part of this mastering forearm stand is getting your shoulders into their sockets and onto your back. As I sit here typing, I’m rolling mine back into my sockets – it’s a process. There are several pieces here. We want to cultivate strong, open, and aligned shoulders.

OPEN YOUR HIPS. To work on Garudasana (Eagle Pose) legs, a component of the advanced variation, the hips are key. As a society, we sit in chairs and couches all day. Whether or not you plan on twisting your legs into a pretzel, hip openers are crucial for our life, because tight hips lead to tight backs and tight hamstrings.

SLOW DOWN. Balance never comes from rushing. The key is to feel all the subtle movements, to find that place of ease, sweetness and stillness. In all arm balances, the true flight comes when you use very little effort. Try not to muscle into it; instead, feel into it. It’s the same for your life. How many times have you tried to force something to work? When you allow it to happen, there is a much greater chance to make it stick.

BREATHE. A good test of whether or not you should move forward is even breath. Can you keep your breath flowing? This is very useful, especially when working on your hips. In my experience, half of the opening comes through your breath, and not forcing the stretch.

WARM UP FOR GARUDASANA: HIPS

Matsyendrasana (Seated Spinal Twist) with Leg Extended or Bent. This is probably one of the most important asanas for daily practice. It is incredibly beneficial for the body, specifically the spine and the digestive tract. Start seated; if you have tight hips keep the left leg straight, bend the right knee and cross the right leg over the left. If you have open hips, tuck the left foot into the right hip. Place your right hand behind you, and use this to straighten and support your spine. Press your left elbow into the outside edge of your right knee or, if it’s more comfortable, use your left hand. Then begin twisting towards the right. It will activate the ascending colon, liver, gallbladder, and right kidney. Hold for 5-10 breaths then switch. The twist to the left will activate the descending colon, spleen, pancreas, and left kidney.

Gomukhasana (Cow Face Pose). This can be very strong on the knees, so as you come into it, don’t force it! Come onto your hands and knees, take the right leg and cross it over the left, your knees together with your feet going wide towards the edges of the mat. Slowly lower yourself back down, keeping the legs crossed as this allows for a deeper stretch in the hips. The knees are eventually stacked right on top of each other, and your sits bones are rooted on the floor. If you want to go deeper, fold forward. Repeat on the opposite side.

Garudasana (Eagle Pose). This is a sneaky hip opener, and it’s amazing for the whole body. Your legs get stronger, obviously your balance is improved, and we get a bonus shoulder opener. Start by standing feet together, lift the right leg up and cross it over the left. If you can take the additional bind, wrap your right toes around the back of the calf. Sink down into the hips and draw the knees towards the center and square out the hips. Take the left arm over the right. If you can, wrap one more time and bring the palms to touch. Keep drawing the shoulder blades together on your back and down away from the ears. Repeat with the left leg crossed up over the right, right arm over the left.

WARM UP FOR PINCHA MAYURASANA: SHOULDERS

Anahatasana (Extended Puppy Pose). Come onto your hands and knees in tabletop, making sure your hips stay stacked over the knees. Walk the hands out in front of you until your arms are in one straight line from the hips. You can drop your head down to the floor for support (or use a block, your chin or, if you’re very open, your chest). Hold for 5-10 breaths.

Deep Shoulder Opener on the Mat or Against the Wall. Lying on the floor stomach down, extend your right arm out parallel to the top of the mat, with your palm flat against the floor. Slowly rotate your body open towards the left, coming onto your side with your knees bent for stability. Take one full inhale and exhale, then go deeper. The next step is to open up the left knee towards the ceiling, placing the left foot on the floor. Then, bring both knees together towards the ceiling, and roll onto your sacrum. Do not rush. Go to the point that feels juicy and hold for 5-10 breaths then repeat on the other side.

For the standing variation, face the wall and extend your right arm out parallel to the floor, with your palm flat against the wall. Slowly rotate your body open towards the left. Take one full inhale and exhale, and then go deeper. Do not rush. Go to the point that feels juicy and hold for 5-10 breaths then switch sides.

WARM UP FOR PINCHA MAYURASANA: CORE

Table Top Hundreds. (Thank You Mr. Pilates!) Lying on your back, bring your knees up, stacked over your hips with your shins parallel to the floor. Raise your head (chin down) and shoulders up off the floor, and lift your arms so they are parallel to the floor with your fingers reaching towards your feet. Pump your arms up and down and do ten cycles of breath. Each cycle is five short in-breaths, and five short out-breaths. To make this more challenging, straighten your legs at a 45 degree angle. To make it less challenging, keep your feet on the floor and only lift your head and shoulders.

Forearm Plank. Get comfortable on your arms! Check out forearm plank on the Embrace Mayurasana (Peacock Pose) tutorial, and you can find other core work on Embrace Ustrasana (Camel Pose).

PREP FOR PINCHA MAYURASANA

Dolphin Dog. We also covered this one on Embrace Salamba Sirsasana (Headstand). With forearms and palms on the mat, drop your forehead to the floor with your knees bent. Slowly tuck the toes under and lift your hips up into this modified down dog. The same alignment as down dog applies – keep lengthening your spine and lifting up into the hips. It’s OK to have your knees bent a little so that the spine stays straight.

To take it deeper, straighten your legs and start walking the feet in towards your arms, maybe even coming up onto your tiptoes to bring your weight over your shoulders as much as possible. Then lift your right leg towards the ceiling. Hold for 5-10 breaths then switch.

Pincha Mayurasana (Forearm Stand) Facing the Wall. Sit down, facing the wall with your feet touching the wall. Place your hands by your hips. This is where your hands will be for forearm stand facing the wall. Your elbows will be closer to the wall, about midway through your thighs. Now turn around to face away from the wall. Move your hands into place where you measured them, and bring your forearms down onto the floor, coming into dolphin dog with feet on the ground against the wall. If you find the need to bring your arms in closer, please do. If you feel comfortable, you can start to walk one leg up the wall, then the other. Eventually, you will bring both legs parallel to the earth, supporting your body with the wall and your forearms.

To take it deeper, start to open your right leg up towards the ceiling or maybe even splitting your legs. The next step is to start to bring your other leg away from the wall, maybe just onto your tiptoes.  Play with the balance here. Hold for 5-10 breaths then switch legs.

Pincha Mayurasana (Forearm Stand) Facing Away from the Wall. Come into dolphin dog, fingertips about five inches away from the wall. Walk your feet in towards your arms, maybe even coming up onto your tiptoes, bringing your weight over your shoulders as much as possible. Lift your right leg towards the wall, then your left. You can try kicking up towards the wall, but I would recommend steady controlled movement whenever possible. Once you are up, start to lift one leg then the other away from the wall. Hold for 5-10 breaths. The next step is to bring the other leg away from the wall, maybe just onto your tiptoes.  Play with the balance here. Hold for 5-10 breaths then switch legs.

PINCHA MAYURASANA (FOREARM STAND)

Once you are ready, try Pincha Mayurasana away from the wall! Key points to focus on:

• Spiral Inward – Imagine squeezing a ball between your legs — the more they are engaged the easier it is to stay up.
• Engage – Don’t let your ribs or belly fly out; keep them in.
• Align – Bring your shoulder blades down onto your back.
• Focus – Gaze can be down at the floor or out straight.
• Balance – Your weight will move from fingertips to forearms. Be OK with a little bit of movement!

You have options with your arms; they can be parallel, triangular with palms together and elbows angled out, or palms together with elbows angled out.

ADVANCED VARIATIONS

Legs Bent. Once you are up in a stable forearm stand, you can start to drop your feet towards your head.  In order to do this, you have to be able to shift your chest forward so it becomes more parallel to the earth. Head stays lifted, knees bent, and feet dropped towards your head. Make sure you have enough control to come back up again.

Garudasana (Eagle) Legs. This requires a lot of stability in your forearm stand. My favorite way to build comfort with this is to start to move with the legs. Splitting them wide, then beginning to twist them back and forth. Once you are comfortable with movement in your arm balance, it’s easier to feel stable when you wrap your legs. To come into Garudasana legs, start to drag your right foot down and wrap it around the left leg. If you can, wrap the toes behind the calf. Try to square out the hips even while you are upside down. Breathe and hold. When you are ready to release, gradually unravel one leg then the other, then do the second side.

Finish up by giving yourself a chance to rest and absorb after your practice, no matter what the difficulty was. Rest in child’s pose, hips to your heels, knees wide, and arms long in front of you. Happy balancing!

Please let us know what where you’re at with these poses!

Photos of Hannah by Bretography

But wait! What about the other side — how amazing it is to connect with another human being? To share experiences, to move together, to breathe together, especially in this world filled with Facebook and cell phones — it’s a constant stream of digital communication. The frontier for our relationships is ever-changing, and partner yoga can help us come back to a deeper connection with others. I’m not saying it will cure relationship ills, nor am I saying that everyone will be comfortable with it, but it does prove to be a wonderful way to open up to the beauty and complexity of human interaction.

If you’re new to partner yoga, it’s best to take a class with an experienced teacher. I’ve included some frequently asked questions to give you a starting point…

PARTNER YOGA 101

What is partner yoga? Partner yoga is a blend of yoga, Thai massage, and acrobatics.  The intention of partner yoga is to bring about an awareness of the beauty of our interdependence.

What is a base? The person lying on the ground, supporting the flyer on their feet.

What is a flyer?  The person balancing on the base’s feet.

Is all partner yoga acrobatic? No, there are many types of partner yoga; quite a lot is gentle assisted stretching on the floor with another person.

Is partner yoga just 2 people? Not always — sometimes it’s a huge group!

How experienced do I need to be? It’s always best to try a beginner’s class if you’re unsure, and talk to the teacher about what level is best suited for you. Most partner classes have a wide range of experience levels so you will probably find one that is right for you!  Acro yoga can be more dynamic — make sure you check in with the teacher first or sign up for a more basic class.

Do I need to bring a partner? Most partner yoga classes don’t require you to bring a partner. There are lots of individuals who go to practice, so you can pair up with a new friend! That being said, if you’re uncomfortable practicing with a stranger, enlist a friend to go with you.

What kind of partner do I need? You can partner with anyone. It’s recommended to partner with someone roughly your size. However, this is not a rule. You don’t have to be a man to be a base — women can as well.  Try it with your best gal pal!

PARTNER YOGA TIPS

• Be open minded
• Communicate; if you don’t feel comfortable let your partner know. It is a relationship.
• Be steady and try to be aware of the impact you have on your partner
• Breathe… and have FUN!

If you’re comfortable with partner yoga, then let’s move into some poses! My partner, Pedro Franco, and I have chosen 6 poses — some for beginners, some more advanced — that we looove to practice…

BEGINNER

Start by sitting on the ground, facing each other with legs crossed.  With your left hand, reach diagonally for your partner’s left knee — so your arms cross.  Reach your right arm around your back and take the hand of your partner that’s resting on his or her left knee. Once your hands are connected, inhale in and lengthen your spine. Exhale to deepen the twist. Release your hands and repeat on the second side.

Continue to face each other, legs spread wide apart. If your hamstrings are tight, place a blanket under your sits bones. Align the placement of your feet so the soles touch. Linking your hands together, slowly lean back and forth to open deeper.

Sit on the ground with your knees bent and toes touching. Grasp your partner’s hands. Keeping one foot on the ground, slowly raise the other foot  while keeping contact with your partner’s foot (that’s right foot to left foot). Once that foot is up and stable, raise the other one. Use the grasp of the hands to straighten your spine.

INTERMEDIATE

TAKING OFF! The base lays on the ground with legs straight up towards the ceiling, feet stacked above the hips. If the hips are sensitive, place a blanket under them. As the flyer prepares to be lifted, the base bends their knees and places their feet right below the hip bones, angled out. Both partners grasp hands and the flyer leans forward, giving their weight to the base.  As the base lifts the flyer up, the flyer keeps their legs wide for balance. As the flyer slowly relaxes their weight down, the base takes the flyer’s hands and pulls them out past their head to stretch the back and armpits. The base can also gently press away, into the hips, lengthening the flyer’s spine.

Once you stabilize, try a twist. The flyer relaxes their torso completely and the base takes the flyer’s right bicep or forearm and guides it out towards their head as they guide the flyer’s left arm between their legs by pressing gently on the back of the left shoulder. As in any twist, take a deep inhale, then exhale and twist deeper. Pay attention to your partner’s breathing patterns. Slowly release, then repeat on the opposite side.

ADVANCED

Now for the tricky part — balancing on the base’s feet! Grasping each other’s  hands, the base straightens their arms, providing support for the flyer to press up. The flyer lifts and straightens their legs, engages the core, and slowly lifts one hand at a time off of the supporting hands of the base…  This is where trust comes in!

EXITING: Holding hands, the flyer relaxes their torso down. The base bends their knees and slowly lowers the flyer down.

Regardless of whether or not partner yoga is for you, the concept of the practice can still be of benefit. You don’t have to go it alone, we are stronger together than apart, and you can still keep your independence and work in harmony with another. Let’s all try to lay aside our differences and work together to create more harmony and less conflict!

HANNAH FRANCO is a yoga teacher and designer for Athleta. She began her exploration of yoga during her second year of art school. The incredible feeling of presence and lack of stress that unfolded after her exposure to yoga led her to direct every aspect of her life towards it. She took a transformational trip to India to deepen her studies in 2008, where she was certified. Her focus as a teacher is to bring community together and harmonize the way we all interact with compassion and love. Her classes are a blend of Hatha yoga and Vinyasa, and are suitable for all levels with an emphasis on creativity, steadiness and presence. For more from Hannah, visit HannahFrancoYoga.com »

PEDRO FRANCO is a Yogi, Physical Education Professional Physiotherapist, Yoga therapist, and Personal Consultant. His Yoga journey started in 1992 and since then he has practiced, studied and is certified by Teachers and Masters from various lineages and traditions around the world. Pedro also carries certifications in Pilates, technical skills for rehabilitation, wellness, and fitness. He has developed a practice that blends effective tools with a broad holistic perspective, and has a teaching style that adapts to all levels for the maximum development of students’ inherent abilities. For more about Pedro, visit YogaNoBorders.org »

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photos by BRETOGRAPHY